Monday

Part A
Front Squat, rest as needed
5 x 5 @ 70 - 75%
ME @ 65%
* The ME set should be to failure, not re-racking cos it got a little bit tough..
* Note your ME reps in the notes
* Only complete if you are NOT following the Athlete Program

Part B
5 RFQ
15 L Leg KB Romanian Deadlift @ light/moderate
1:00 Rest
15 R Leg KB Romanian Deadlift @ light/moderate
1:00 Rest

Part C
Heels Elevated Dead Ball Squat, rest 1:30
3 x 20 @ light
* Heels elevated on 1x 20kg plate and close together so quads are dominant

Part D
2 RFQ
20m Walking Lunge @ moderate
20 Alt Step Up @ moderate
2:00 Rest
* Holding 2 x KB Farmers Style
* Open Flashbacks

Tuesday

Wednesday

Part A
- 6 - 5 - 4 - 3 - 2 - 1 -
Strict Press
Rest 1:30 between sets
* Increase the weight each set to build to today's heavy Single

Part B
Seated Arnold Press, rest 1:30
4 x 10 @ moderate/heavy
* Seated on the floor with both legs out in front of you - if hamstring mobility if a factor then elevated your hips a little bit

Part C
3 RFQ
12 Prone Snow Angels (Shoulder Retractions) @ light
15 DB Cuban Press @ light
1:30 Rest
* Only complete if you are NOT following the Athlete Program

Part D
Top Down Alternating Upright Row, rest 1:30
3 x 20 @ moderate
* Alternate from the top/end of the movement, not full extension

Thursday

Friday

Part A
6 RFQ
8 - 10 Strict UH Grip Pull Up (C2B if possible)
1:30 Rest
* Add load or use a band so you can complete 8 - 10 reps of the Pull Up UB

Part B
Tempo Bent Over Row, rest 1:30
4 x 12 @ moderate
* No kipping to get the bar to your ribcage
* Keep your shoulders relaxed and pull your elbows back and down

Part C
Supine Ring Row, rest 1:30
3 x 8 - 10
* Supine - position of your body, not your hands
* Aim to get your body parallel to the floor when your arms are at extension - elevate your feet if you can
* Only complete if you are NOT following the Athlete Program

Part D
Incline Bench DB Bicep Curl, rest 1:30
3 x 15 @ light
* Set up an incline bench and make sure you're reaching full extension on each rep

Saturday

Part A
Tempo Ring Dip, rest 1:30
4 x 5 @ 31X1
* Either add a band or add weight to complete 5 reps

Part B
Single Arm DB Bench Press, rest 1:30
3 x 12 each side @ moderate
* Set up is the same as a normal DB Bench but you'll only be pressing one arm

Part C
Decline DB Fly, rest 1:30
3 x 15 @ light
* Only complete if you are NOT following the Athlete Program

Part D
3 RFQ
12 Bench Tricep Dips
ME UB Push Ups
1:30
* You know the drill - go to failure on the Push Ups